Pronunciation: Vrksasana
Meaning: Vrksa =  Tree, Asana = Pose or Posture
Pose Type: Standing
Level: Basic

The name Vrksasana suggests that the body in the final pose should resemble a tall, strong, straight tree. This standing and balancing pose requires concentration to activate the Muladhara (root) chakra, which promotes confidence, boosts energy flow, and calms the mind. It helps establish strength and balance in the legs, making it a good asana for students to feel centered and steady.

Instructions

1. Stand with your feet together and arms resting by your sides.
2. Take a few breaths and find an object in the room to focus your attention on. This will help you maintain your balance while practicing the pose.
3. Keep your feet hip-width apart. Slowly shift your weight to your left leg and raise your right foot off the floor.
4. Place the right sole either on the inside of the ankle or at the calf muscle. If you are balancing well and feel comfortable, hold the ankle and pull it up to place the sole of your right foot inside your left thigh.
5. Ensure your toes are pointing down, your knee is facing to the side, and your body is straight.
6. Imagine you are a tree, growing its roots deep into the earth and stretching its branches toward the sky.
7. Start by holding your hands in a Namaste pose at your chest. Then, while keeping your arms in the Namaste position, stretch them straight up toward the ceiling. Hold this pose for 15 seconds to a minute while breathing normally.
8. Exhale and slowly relax your hands and right leg, bringing them back down. 
9. Repeat the same posture on the left leg. 
10. Alternate between the legs for 2 more rounds.

Tips

If you cannot balance, please use a wall for support, either by keeping your hands on it or resting your back against it.

Benefits of Vrksasana (Tree Pose)

1. Stretches the entire body from toes to fingers, thus invigorating you.
2. It provides tranquility to your mind, making it beneficial for those facing depression and anxiety.
3. Increases stamina, concentration, and immunity.
4. It is suitable for your hips as it helps to open them.
5. Strengthens the thighs and calves.
6. People suffering from flat feet can practice it.
7. Develops self-esteem and self-confidence.
8. It calms and relaxes the central nervous system.